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Extra Protein = Only Marginal Extra-Gains, No Special Effect on Muscle Architecture | Plus: Blend Beats Whey, Again

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No, the message of this article is not that protein shakes don't work. It is that your (hopefully) tasty 20g of serving of whey is not going to build slabs of extra muscle. You all know studies which show that protein supplementation during resistance exercise training enhances muscle hypertrophy. As a SuppVersity  reader, you will yet also be aware of the numerous studies which indicate that extra-protein (before or after workouts) can be wasted if the baseline protein intake of the subjects amounts to 1.2-1.5g/kg protein, already (cf Table 1 ). For some of you, this is yet probably not the only surprise this article holds. The large-scale clinical trial by Reidy, et al. did after all also confirm that protein blends may yield slightly better results than everyone's beloved whey protein. High-protein diets are much safer than some 'experts' say, but there are things to consider... Practical Protein Oxidation 101 5x More Than the FDA Allows! Native Wh...
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18% Increased Protein Breakdown W/ 20g of Egg Protein Before Workout - Reason Enough for Avoiding Pre-Workout Protein Supps? Rational & Experimental Counter-Evidence

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Protein before workouts "accelerates protein catabolism"? That sounds worse than it actually is (photo BSN). Most of you will probably consume a protein shake after their workout. Probably whey, if you've read all SuppVersity articles, maybe 25g whey + 10g casein ( learn why ), or something like that. But what do you do before your workouts? Do you consume a protein shake 60-90 minutes before your workout? If so, you will be shocked about the conclusion of a recent study from the Tokyo University of Agriculture which says: "[...]  pre-exercise protein supplementation taken in excess may accelerate protein catabolism" (Hasegawa. 2014). But is it actually possible that consuming more protein (albeit at the wrong time) will have a negative impact on your gains? You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? 5x More Than the FDA Allows! Protein requ. of athletes High EAA protein for fat loss Fast vs. s...
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Protein Blends, Not Isolates Promote Maximal Skeletal Muscle Protein Retention(!) - It's Not About How Much You Pump into the Muscle, It's About How Much You Retain

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Scientific evidence suggests: There is not one optimal protein to build muscle - it's the mix of fast to slow proteins that's key. For someone like yourself, who's making sure to get his daily dose of SuppVersity Science News, the results Reidy et al. present in their latest paper in the Journal of Applied Physiology can hardly be surprising. I have, after all, written about the superiority of whey + casein blends as potential muscle builders only recently ("When Whey & Casein Unite in the Spirit of True Physique Improvements, BCAAs & Glutamine Better Shut the F*** Up"  | (re-)read the article ). It was thus only to be expected that a study in which the scientists from the University of Texas Medical Branch compared the effects of the prolonged hyperaminoacidemia that's associated with the ingestion of a blend of plant (25% soy) and dairy (50% casein, 25% whey) proteins (with varying digestion rates) to that of a pure rapidly digested whey woul...
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Study Finds 17x Elevated Estrogen, High Progesterone + Reduced DHEA Levels in 65% of Ecdysteroid, Tribulus, Phytoestrogen, Phytosterol and / or Soy Protein Users!

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Image 1 (Oliver Knöbel aka " Olivia Jones "): Not sure, but maybe the famous German drag artist Oilver Knöbel  aka "Olivia Jones" would be willing to buy some of your "all natural ergogenics"? Tekin and Kravitz estimate the number of currently available "nutritional supplements" to be 30,000+ and if you want my personal estimate, roughly 30 of those are useful (Tekin. 2012). And while many of the other 29,970 supplements are often just dispensable, some are downright harmful or, as we have recently seen for alpha lipoic acid and zinc only beneficial for a certain, often sick, obese and diabetic part of the population (see " You are better of without alpha lipoic acid " and " Zinc supplements may cause insulin resistance & diabetes ") and can - if taken in high doses or for long periods of time - become downright harmful for active physical culturists like you and me. The data Paolo Borrione and his colleagues from the ...
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The Soy Formula: Pregnant or Lactating Mother + Soy = Metabolically Deranged Male Offspring

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Image 1: Newsweek title from the year 2000 - "Fat for Life?"; did his mother love her soy protein more than her son's health? Those of you who listened to my dissertations on yesterday's fourth installment of the Amino Acid Series on Carl Lenore's Super Human Radio will probably remember the lack of carnitine in the not-yet-enriched soy based baby-formula of the late 1970s. Now, a recently published rodent study suggests that the negative effects of soy may well begin before the offspring is even born : Exposure of pregnant and lactating rats to a soy (vs. a casein) based diet "increased the presence of the characteristics of the metabolic syndrome in the offspring" ( Jahan-mihan. 2011 ). In the course of their study, the results which was published in the latest issue of the British Journal of Nutrition , the scientists randomly assigned pregnant rats (at day 3 of gestation) to one out of two calorica...
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Leguminous Fish Poison: Soy Saponins Injure Intestinal Structure of Breeding Fish.

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Image 1: Soybean saponins turn out to be an effective fish poison. Bottom line: No Soy for Your Koi! As a "student" of the SuppVersity, your source for nutrition and exercise science on the Internet, you already know about the " Soy Ploy ". Probably, you are also aware that despite deliberately avoiding the consumption of soy products, many of you are exposed to meat and fish which has been raised on a soy-based chow. As questionable as the practice of feeding animals plants they naturally would not consume may be, the provision of soy-based diets to all sorts of livestock is still considered a highly economical way of fattening up fatstock. A recent study ( Chen. 2011 ) from the Ocean University of China could however change this perspective and persuade fish farmers to use a more natural foodstuff for their breed. Chen et al. found that a diet containing more than 3.2g/kg saponins damaged the gut lining of the fish and lead to a significant decrease in ...
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